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Cioppinio

 

18

Yield

12

servings

Prep

20

min

Cook

1

hrs

Ready

1

hrs

Low Fat, Low in Saturated Fat, Trans-fat Free, Low Carb
 

Ingredients

½ pound shrimp
medium size, fresh, unpeeled
1 pound whitefish
fillets, lean
*
1 cup water
2 tablespoons red wine vinegar
1 tablespoon olive oil
1 medium onions
sliced
½ cup green bell peppers
thinly sliced
14 ½ ounces tomatoes, canned
undrained, chopped
1 teaspoon basil
dried
*
½ teaspoon red pepper flakes
*
1 ½ cups burgundy wine
or dry red wine
*
1 ¾ pounds clams
small, in shells, scrubbed
½ pound crab meat
fresh

Directions

Peel and devein raw shrimp, reserving shells.

Skin fillets, reserving skin.

Cut fillets into 1 inch cubes.

Set shrimp and fillets aside.

Combine shrimp shells, fillet skin, water and vinegar in a non-aluminum saucepan; bring to a boil.

Reduce heat and simmer uncovered 20 min.

Strain and reserve cooking liquid.

Discard fish trimmings.

Coat a non-aluminum dutch oven with cooking spray; add oil and place over medium-high heat until hot.

Add onion and garlic and sauté until tender.

Add bell pepper and tomatoes, basil, pepper, and red pepper flakes.

Cook 5 min.

Add wine and reserved cooking liquid; bring to a boil.

Reduce heat; simmer, uncovered, 15 min.

Add clams; cook over low heat 3 min. or until shells begin to open.

Add shrimp, fillet cubes and crabmeat.

Cook over low heat 7 min. or until fillet cubes flake easily when tested with a fork.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 176g (6.2 oz)
Amount per Serving
Calories 15516% of calories from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 98mg 33%
Sodium 233mg 10%
Total Carbohydrate 2g 2%
Dietary Fiber 1g 2%
Sugars g
Protein 50g
Vitamin A 10% Vitamin C 38%
Calcium 10% Iron 109%
* based on a 2,000 calorie diet How is this calculated?

 

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